CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
STAY UPDATED
Hello blog. Hello Wod.
This is us
Together we are
CROSSFIT AMSTERDAM!
In 2009 we opened the doors of the first CrossFit box in Amsterdam. Our box! Since then we are building on the brand and our awesome community. We have the best team of coaches. They know everything about CrossFit and have a huge passion for teaching and helping athletes improve their skills.
LET’S GET PHYSICAL
WOD: 6 February 2023
A. 10 minutes to find a heavy Power Snatch for the day
B. Unbroken Power Snatch 50 - 60 % of Part A
3 | 8 | 2"
C. 3 Rounds of 5 minutes on/2 minutes off
35/28 Calorie Ski
35/28 Calorie Row
then in remaining time max effort Burpee Box Jump Overs 24/20"
LET’S GET PHYSICAL
WOD: 4 February 2023
A. In Partners 30 minute AMRAP of
8 Rope Climbs
16 Wall Walks
32 Double Dumbbell Box Step Over 22.5/15 kg
64 Calorie Row
LET’S GET PHYSICAL
WOD: 3 February 2023
A. Overhead Walking Lunges
6 | 10 | 2"
*Athletes to find a heavy 10 m effort
B. 18 minute AMRAP of:
20/17 Calorie Row
15 Chest to Bar Pull Ups
10 Hang Squat Cleans 50/35 kg
LET’S GET PHYSICAL
WOD: 2 February 2023
A1. Double Dumbbell Bench Press
5 | 10 | 0"
A2. Kettlebell Gorilla Rows
5 | 16 | 3"
B. 2 x 9 minute AMRAPS of
18/14 Calorie Row
8 Burpee Box Jump Overs 24/20 "
18/14 Calorie Row
8 Burpee Box Jump Overs 24/20 "
50 Double Unders
Rest 4:00 Between sets
Power-Up
Powerlifting: 2 February 2023
A. Pause Front Squat
10 min EMOM 1 rep @ 80-85%
LET’S GET PHYSICAL
WOD: 27 January 2023
A. Backrack Walking Lunges
4 | 20 meters | 3"
*Athletes to find a heavy 20 m effort
B. 4 Rounds for time of
30 Wall Balls
40 Doubles
6 Bar Muscle Up
LET’S GET PHYSICAL
WOD: 26 January 2023
A. Kettlebell Turkish Get Up 5 | 5 L and 5 R | 3"
B. 3 Rounds of 6 minutes on/2 minutes off
45/35 Calorie Ski
45/35 Calorie Row
then in remaining time max effort Burpee Box Jump Overs 24/20 "
Power-Up
Powerlifting: 26 January 2023
A. Front Squat
5 reps @ 70%
3 reps @ 80 %
1 rep @ 90 %
3 reps @ 85%
3 reps @ 85%
B1. Farmer Handle Deadlift 3 | 3-5 | 2"
B2. Bench Press 3 | 3-5 | 2"
C. Buddy WOD
200 Double Kettlebell Swings for time 2x24/16kg
EMOM 5x Shoulders to Overhead
LET’S GET PHYSICAL
WOD: 24 January 2023
A. Split Jerk 10 | 2 | 90"
B. For time of
40 Calorie Row
40 Toes to bar
40 Single Dumbbell Box Step Up 22.5/15 kg & 24/20"
40 Toes to bar
40 Calorie Row
LET’S GET PHYSICAL
WOD: 21 January 2023
In partners 32 minute AMRAP of:
150 Calorie Row
150 Hang Power Clean 60/45 kg
150 Burpee Box Jump Overs
150 Double Dumbell Box Step Overs
LET’S GET PHYSICAL
WOD: 19 January 2023
A. 12 minutes to find a heavy Bench Press for the day
B. Bench Press @ 70% of Part A 30 reps for time
C. 2 x 9 minute AMRAP of
22/17 Calorie Row
12 Burpees over the Rower
22/17 Calorie Row
12 Burpees over the Rower
75 Double Unders
rest 2:00
LET’S GET PHYSICAL
WOD: 16 January 2023
A. Power Snatch 4 - 4 - 4 @ 75%
rest 30 seconds between sets
Rest 2:00
3 - 3 - 3 @ 80%
rest 30 seconds between sets
Rest 2:00
2 - 2 - 2 @ 85%
rest 30 seconds between sets
B. 16 minute AMRAP
150 Wall Balls
50 Toes to Bar
then in remaining time max effort Calorie Row
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
